The One-Minute Habit That Boosts Resilience for High-Achieving Parents

You encourage your team. You uplift your family. But when was the last time you extended that same support to yourself?

High-performing professionals often give their best energy to work and loved ones—leaving little room for personal encouragement. But just like your team thrives on recognition and motivation, so do you. The difference? You don’t have a manager reminding you of your value. That’s why taking a moment each day to write yourself a short note of encouragement or affirmation is a powerful yet often overlooked habit.

This isn’t about journaling for hours or writing a perfect motivational speech. It’s about creating a small, intentional pause to acknowledge your efforts, celebrate progress, and reframe challenges with a mindset of resilience.

In this article, we’ll explore simple ways to make self-encouragement a natural part of your daily routine—without adding stress to your already packed schedule.

Why Self-Encouragement Matters

Just as words of affirmation fuel motivation in a workplace or a family, personal encouragement:

? Builds Mental Resilience – Acknowledging your own efforts helps you navigate challenges with a growth mindset (Carol Dweck has TONS of research on this). ? Counters Negative Self-Talk – Intentional encouragement drowns out self-doubt and perfectionism–something prevalent in the minds of high-achievers. ? Increases Motivation – Celebrating small wins keeps you moving forward, even on difficult days. ? Models Self-Compassion – Your kids learn from what you do. By encouraging yourself, you teach them to do the same, even when we make a mistake.

How to Implement This Simple Habit

Step 1: Choose a Format That Works for You

Not into journaling? No problem. Self-encouragement doesn’t need to be formal. Try one of these quick methods:

?? Sticky Note Method – Write a short phrase or sentence on a sticky note and place it on your desk or mirror. ?? Digital Reminder – Set a daily reminder on your phone with a positive message. ?? Notebook Habit – Keep a small notebook and jot down one sentence of encouragement at the end of the day. ?? Email to Yourself – Draft a quick note of encouragement and send it to your inbox.

Pro tip: Struggling to write something down? Grab a set of affirmation cards that can make this habit an easy part of your routine AND incorporate a nice aesthetic. I love this Mindful Affirmations Display Cards set from a local small business in San Antonio.?

Step 2: Make It Specific and Positive

Instead of generic affirmations, write something tied to your real experiences and efforts.

? “Today was challenging, but I showed up and did my best.” ? “I navigated that tough conversation with patience and clarity.” ? “I may not have finished everything, but I made meaningful progress.” ? “Balancing work and parenting isn’t easy, but I am giving my best to both.”

Step 3: Attach It to an Existing Habit

To make it stick, pair this practice with something you already do:

?? Morning Boost: Write a note while having your first coffee or checking emails. ?? Midday Reset: Add a quick reflection during your lunch break. ?? Evening Reflection: End the day by writing one sentence of encouragement before bed.

Step 4: Keep It Effortless

This isn’t another task on your to-do list. It’s a small, meaningful pause that fits into your day. If you forget, don’t stress—just start again tomorrow.

Tips for Success

?? Use Visual Cues – Placing your notebook or sticky notes in a visible spot makes it easier to remember.

?? Celebrate Small Wins – Self-encouragement isn’t just for big accomplishments—acknowledge everyday efforts.

?? Model It for Your Kids – Encourage them to write their own notes of self-appreciation and build a habit of confidence. (I also share a weekly resource every Monday that has a coloring page with an affirmation in my Facebook Group!)

A Small Habit with Big Impact

As a leader, you know the power of recognition. Now, it’s time to apply it to yourself. A simple note of encouragement each day is more than just words—it’s a reminder of your strength, resilience, and the effort you put in every day.

So take a moment today. Write yourself a note. You deserve it.